floFOCUS

Pull

25-min

3 sets: (keep light-moderate)

• 8 rdls
• 10 mb/db hip thrust

4×5: deadlift @rpe6-7

16-min amrap

• 5 strict pull ups
• 25 doubles
• 10 total db snatches
• 25 doubles
• 15/12 cal row

floLEVELs:

• level 1 (35/25)
• level 2 (40/30)
• level 3 (50/35)

HYROX

8-min amrap

• 10 wall balls
• 15 mb sit up toss
• 20 total mb russian twist

8-min amrap

• 4 sled pushes
• 12/10 cal bike
• 12 v-ups

8-min amrap

• 100ft sandbag walking lunges
• 200m run

8-min amrap

• 10 trx knee tuck + push up
• 200ft farmers carry

*1-min rest between amrap

Cash-out: 800m-1600m run

floLIFT

5 sets :

• 1 pull
• 1 hang clean
• 1 fs
• 1 push press

3 sets :

• 1 clean
• 1 fs
• 1 push press

4 sets : (off rack)

• 3 front squats
• 2 push press

Pump&Sweat

25-min

4×8: bench press @rpe6-7

when finished complete:

3 sets:

• 12 db bench press
• 12 trx low row
• 12 tricep bench/bar dips

18-min

3 rounds

• 12 db pull overs
• 12 seated db bicep curls
• 12 seated db reverse flies
• 12/10 cal ski

rest 1-min when complete, amrap:

• 12/10 cal bike
• 12 total gorilla row
• 12 tempo push ups

Total Body

20-min

back squat

• spend 4-6 sets building to heavy single

16-min amrap

• 200m run
• 8 ohs
• 12 t2b

HYROX (Partner or Solo)

40-min amrap

e6mom: 400m run (together)

*run at start of workout*

• 80 wall balls
• 600ft farmers carry
• 40 burpee to plate
• 40 plate ground to oh
• 60 cal row/ski
• 80 kb swings